MENS HEALTH INFORMATION

1. MENS HEALTH INFORMATION To view this presentation as a slideshow Press F5 Function key on your keyboard VIEW AS SLIDESHOW

2. Good health is your lifestyle choices and their impact on your health. This means food choices, smoking choices and exercise choices. Always take steps to get medical care when needed. Prevent disease and injury and stay well. Men’s Health Make healthy living a part of your daily routine

3. Stay Healthy Men can be safer, stronger, and healthier The purpose of Men's Health Month is to highlight men's health issues, raise awareness of preventable health problems and encourage early detection and treatment of diseases. Part of being aware is looking at the impact of lifestyle choices on health, getting regular health checks, controlling chronic conditions such as diabetes and high blood pressure. AND Consulting your doctor early if you think or suspect that there is a problem with your health.

4. Man Health Facts By smoking you are increasing the pressure on Your heart and lungs, you are also at high risk of developing serious diseases. 40% of men die before the age of 75 Prostate enlargement is a common condition as you get older. It is estimated that 60% of men who are 60 years of age or over, have some degree of prostate enlargement A well-balanced diet improves your general health and wellbeing and helps you maintain a healthy weight. It also helps to lower your blood cholesterol, keep your blood pressure down, and reduce your risk of developing heart disease, diabetes and some cancers.

5. Walking For Health Walking is simple, free and one of the easiest ways to become more active, lose weight and get healthy • Walking is ideal for men of all ages and fitness levels who want to be more active. • Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke and some cancers. Use this guide to increase the amount of walking you do every week and maximize the health benefits. Get Walking

6. MAN MILES Before you start A pair of shoes is all the equipment you really need. Any shoes or trainers that are comfortable, provide adequate support and don't cause blisters will do. Wear loose-fitting comfortable clothing that allows you to move freely. MAN MEMO Always take water, sunscreen and a sunhat in a small backpack Make it a habitThe easiest way to walk more is to make walking a habit. Think of ways to include walking into your daily routine, e.g. using the stairs rather than the elevator

7. Walk TALL To get the health benefits from walking, aim to walk at least 30 minutes a day on five or more days a week. Starting out • Start gradually. You don’t have to do 30 minutes in one go. You could do three 10-minute walks in a day. • Walk regularly and briskly. Brisk walking is to walk faster than your usual pace. • Aim to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 steps a day anyway, so reaching 10,000 isn't as hard as it might sound. MAN TIPS • Begin every walk slowly –gradually increase your pace. • After a few minutes, if you’re ready, try walking faster.  • At the end of your walk, slow your pace and cool down. • Finish off with a few gentle stretches • If you can only walk briskly for a couple of minutes, that's fine. Don't overdo it on your first day.

8. FOOD For Thought You wouldn’t expect your car to work without fuel and you body is no different. Salt in your diet Cut-downthe amount of salt in your diet. Salt is vital for life, but too much is harmful as it can raise your blood pressure. Men with high blood pressure are 3 times more likely to develop heart disease or have a stroke than those with normal blood pressure Equally, you wouldn’t put crude oil in your car, so take care over what you eat. Eating plenty of fruit and vegetables every day is vital for great health. The average guide is to eat five servings of fruit and vegetables each day (equivalent to 400 g).

9. build at least 5 different fruit and veg into your day 1 Portion is - MAN TIP Almost all fruit and vegetables count towards your five servings a day • 1 medium glass of • orange juice • A handful of sliced peppers, • Onions and carrots 1 small mixed salad 3 heaped tablespoons of peas 1 medium apple 3 whole dried apricots 1 tablespoon 7 cherry tomatoes 1 handful of grapes • 3 heaped tablespoons of corn 3 heaped tablespoons or 2 spears of broccoli 3 heaped tablespoons of cooked kidney Beans 1 medium banana 1 tablespoon raisins • 7 strawberries • 16 okra

10. WATCH THE WAISTLINE Fat in your diet Cut down on food that is high in saturated fat , these increase cholesterol levels and increase risks of developing heart disease. Foods to avoid include: Fast foods Hard cheese, butter and lard. Pastry, cakes and biscuits. Cream, coconut oil and palm oil. MAN MEMO Most men should be eating: More bread, especially brown or granary breads, but also seedy bread, chapattis, pitta bread, bagels and tortillas. More foods such as rice, pasta (wholegrain varieties where possible) and potatoes (but not chips). More beans, lentils or peas.

11. SMOKING IS A killer Smoking harms nearly every organ of the body Cigarettes contain more than 4000 chemical compounds and at least 400 toxic substances - MAN FACT You can eat five portions of fruit and veg a day and exercise regularly, but healthy behaviour means little if you continue to smoke. The message that 'smoking is bad for you' is an old one, so not everyone gives it their full attention. When you inhale, a cigarette burns at 700°C at the tip and around 60°C in the core. This heat breaks down the tobacco to produce toxins. Tar -a carcinogen (a substance that causes cancer) Nicotine - addictive substance that increases cholesterol levels in your body Carbon monoxide - reduces oxygen in your body, and components of the gas and particulate phases cause serious lung diseases

12. SECONDHAND SMOKE A smoke-free home protects your family, your guests, and even your pets. When non-smokers are exposed to secondhand smoke it is called involuntary smoking or passive smoking. Non-smokers who breathe in secondhand smoke take in nicotine and other toxic chemicals just like smokers do. Children are especially sensitive to secondhand smoke. Asthma, lung infections, and ear infections are more common in children who are around smokers. Make your home smoke-free, it is one of the most important things you can do for the health of your family. • Any family member can develop health problems related to secondhand smoke. • The more secondhand smoke you are exposed to, the higher the level of these harmful chemicals in your body The scientific evidence shows that there is no safe level of exposure to secondhand smoke.

13. WHAT IS THE PROSTATE GLAND? Only men have a prostate gland The Prostate Gland The prostate is usually the shape and size of a walnut, lies underneath the urinary bladder and surrounds the tube that men pass urine through (the urethra). The prostate gland’s main function is to produce fluid which protects and enriches sperm.

14. Prostate Problems What can go wrong ? What is Prostatitis? Prostatitis can affect men of any age but is more common in men aged between 30 and 50 years. It can be caused by an infection or inflammation of the prostate gland. It is not cancer. Prostatitis can cause a wide variety of symptoms, which can differ from man to man and include those symptoms described on the previous slide. If you have problems passing urine, it could be a sign of a prostate problem. Especially in older men. Symptoms caused by prostate problems include: • Needing to pass urine more often than normal • Getting up several times a night can be a common symptom, and is called Nocturia • Difficulty starting to pass urine • Straining or taking a long time to finish urinating • A weak flow of urine • Urgency or needing to rush to the toilet • Dribbling Urine These can all be helped by early checks with your doctor

15. Enlarged Prosate What is an enlarged prostate? An enlarged prostate, also known as benign prostatic hyperplasia (BPH) or benign prostate enlargement (BPE) is a common condition that can affect men from the age of about 50 years. These conditions cause your prostate gland to grow in size as you get older. MAN FACT It is not a form of cancer and can be treated, if you are worried – speak to your doctor for more information

16. Bone Strength MAN MEMO Bones should be used regularly or they will deteriorate, just as muscles do if they are not used. Bones need a variety of brief frequent normal daily activities like walking and climbing stairs, to maintain their strength, and need to be loaded a bit more than usual (exercise) to improve their strength. The skeleton is a sturdy framework of about 206 bones, It supports the body, protects the body's organs,, and provides attachment points for muscles. The bones that make up our skeleton are made from living tissue, which renews itself continuously throughout our life. A good diet containing vitamin D and plenty of exercise is essential to maintain strong & healthy bones.

17. spot the early warning signs of illness When a warning light comes on in your car you usually check it out. So don’t forget to check out warning lights for your body – Oil pressure warning light: High blood pressure has few warning signs. Check your blood pressure at least once a year. Ignition warning light: If you are not charging your battery you will soon not be able to start your engine. Losing weight, a loss of appetite or difficulty in eating needs your doctor's attention.  Main Beam warning light: Are you peering into the gloom? Maybe your eyes need testing. Diabetes is a common cause of eye problems.

18. Preventive Maintenance Some men think caring for their health isn't "masculine". But men who eat healthy food, exercise regularly and get prompt treatment for health problems have a better chance of staying strong and active than men who don't. If you a health problem that you're not sure about such as a pain or a lump or stomach upset that won't clear up, make an appointment to see your doctor. Manage & Control long term health conditions like Diabetes, High Blood Pressure & Gout – take your medicines as instructed by your doctor and get regular check-ups.

19. Instruction Manual IF YOU WOULD LIKE TO KNOW MORE ABOUT STAYING HEALTHY & MENS HEALTH – visit these web sites Your Health, Your Choices http://www.nhs.uk/tools/pages/toolslibrary.aspx http://www.diabetes.org.uk/Guide-to-diabetes/Introduction-to-diabetes/ Healthy Living http://info.cancerresearchuk.org/ http://www.bbc.co.uk/health/ http://www.smokefree.gov/Default.aspx International Sites on Male Health UK: http://www.malehealth.co.uk/ http://www.malehealth.co.uk/node/19698 Australia: http://www.mensheds.com.au/index.php?id=56 North America: http://www.cdc.gov/Features/HealthyMen/